Cannellini Beans

At a Glance

Cannellini beans are large white beans that, when cooked, have a creamy texture and mild flavor. One cup of cooked cannellini beans contains over 15 grams of protein. They are also a good source of B vitamins, including B12. Cannellini beans are popular in Italian cuisine, and pair well with other Italian flavors like Parmesan cheese and olive oil. Buy dried beans and soak them overnight, then cook thoroughly, or buy canned beans and simply rinse before heating. Cannellini beans can be enjoyed in soups, purées, salads, or eaten as a side dish.

Overview

Cannellini beans are large white beans (sometimes known as white kidney beans) that are part of the common bean family. They are popular in Italian cuisine, particularly in Tuscan dishes.

Identification

Cannellini beans are ivory-white, with a firm texture, and about a half inch long. They can be purchased dried, in bags or bulk, or pre-cooked in cans.

Nutrition Info

One cup of cannellini beans, boiled and cooked without salt, contains 225 calories, 15.4g of protein, 0.9g of fat, 40.4g of carbohydrates, and 0.6g of sugar.

Cannellini beans contain a wealth of B vitamins, including B12. They also provide iron, potassium, zinc, and other essential minerals.

Selection

If buying in bulk, choose beans that are plump, smooth, white, and evenly colored.

When choosing canned cannellini beans, look for minimum salt or other added ingredients.

If buying a can or package of beans, check the expiry date before purchase. Typically canned beans will last 2-3 years and dried beans will last up to a year.

Storage

Store beans in a cool dry place, away from sunlight or dampness, such as a pantry.

Keep soaked beans or un-used portions of canned beans in the refrigerator for up to three days.

Preparation

If using dried beans, start by pre-soaking the beans overnight. In a large bowl or pot, soak 1 cup of beans in 4 cups of water for about 12 hours. This step is important to make the beans’ nutrients accessible and make them more digestible. (Without soaking they could cause gastronomic distress.)

Tip: Make sure there is lots of room in your bowl remaining, after you have put the beans and water in. The beans will expand quite a bit during soaking; make sure there is enough room in the bowl for the beans to expand without overflowing.

Once properly soaked, drain and thoroughly rinse the beans. Now your beans are ready to be cooked. Put your soaked and rinsed beans into a large pot. Add enough water to the pot to completely cover the beans. Next, bring the water to a boil, scooping off any foam that forms. Boil for 10 minutes. Scoop the foam off again, then add just a little salt, and simmer gently with the pan lid half on for 1 to 1.5 hours, until tender. Keep an eye on the water level, and add more if necessary.

If using canned beans, pour the contents into a colander and rinse thoroughly.

Cooked cannellini beans have a creamy texture. Once soaked, they may be added to soup such as Pasta E Fagioli or minestrone, included in a salad, pureed in a hummus-like dip, or slow-cooked and served as a side dish.

Recipe: Chocolate squares with maple glaze

This rich and creamy dessert is sure to please. The flavor profile will surprise you and will leave you wanting more.

Ingredients

SQUARES:

cannellini beans (white kidney beans)

1-19oz can

navy beans

1-14oz can

maple syrup

1 cup

oat flour

1/2 cup

bananas

2

almond butter

1.5 cups

cocoa powder

2/3 cups

eggs

4

vanilla extract

1/2 tsp

walnut pieces

garnish

GLAZE:

maple syrup

1/2 cup

cocoa powder

3 tbsp

Directions

Prep Time:
15 minutes
Cook Time:
60 minutes
Yield:12-16 squares

Square Directions:

Begin by rinsing canned beans very well. Once rinsed, put the beans along with all remaining ingredients (with the exception of the walnut pieces) into your 12-14 cup capacity food processor or hight power blender. Process until very smooth.

If you don’t have a large capacity food processor / blender, process the beans, bananas, and maple syrup until smooth. Transfer the contents into a large mixing bowl. Add the remaining ingredients and stir until well combined.

Bake in 350°F oven for 55 to 60 minutes or until toothpick comes out almost clean.

Maple Glaze Directions:

For the maple glaze, mix together the maple syrup and cocoa powder. Drizzle over squares before serving.

Store leftovers in fridge.

Enjoy!

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At a Glance

Cannellini beans are large white beans that, when cooked, have a creamy texture and mild flavor. One cup of cooked cannellini beans contains over 15 grams of protein. They are also a good source of B vitamins, including B12. Cannellini beans are popular in Italian cuisine, and pair well with other Italian flavors like Parmesan cheese and olive oil. Buy dried beans and soak them overnight, then cook thoroughly, or buy canned beans and simply rinse before heating. Cannellini beans can be enjoyed in soups, purées, salads, or eaten as a side dish.